Last night I went to a running seminar sponsored by Lululemon in St. Paul.

At first, I wasn’t sure if I was going to learn anything new or if the information would be beneficial to me. Having been running for about 9 years, I thought I heard it all. I was pleasantly surprised when I learned valuable information about my shoes and a new training technique.

Here is what I learned:

There are basically four types of exercise shoes-

1. Block Shoe- This shoe is generally the heaviest and has a block shape with a very thick sole at the bottom. There is a lot of cushion and support. The more padding the heavier your shoe is going to be. Good to wear when recovering from an injury for extra support. About 10% of the exercise population purchases the stability shoe for daily use.

2. Stability Shoe- The majority of the exercise population purchases this style of shoe and about 70% use the stability shoe on a daily basis. Asic Keyano are a good example. There is good support all around the shoe.

3. Neutral Cushion Shoe- Lack of support all around and very flexible. Great for squats, high knees, aerobic exercises.

4. Minimalist Shoe- Very little support and cushion. The outsides of the shoes tend to be made of mesh and very breathable. This is a great shoe for cross training and plyometrics. Many competitive, elite runners will train in a neutral shoe and race in a minimalist shoe. Nike Free shoe is an example.

Shoe Life- A pair of running shoes should last between 300-600 miles or 6-8 months. That time period applies IF you are solely wearing your shoes for running. If you are using them for other exercise they can break down faster.

Recovery Time- You should let your shoes rest, recover, dry out and regain shape after use. It is recommended to purchase two pairs of running shoes an alternate between the two pairs. This will help your shoes last longer.

Burning a Hole in the Heel- You can prevent wearing out the inside of your shoe heel by placing a small piece of duck tape on the inside part of the heel of your shoe. Let your sock rub on the smooth side of the tape. AND make sure you lace your shoes all the way up to the last hole.

*This is something I never do and my heel rubs against the back of my shoes which burns a hole all the way through to the plastic.

Long Runs- Don’t replace a long run with multiple runs in a day. Your body needs to get used to being in motion for long periods of time when you are training for big races.

Running Tips (These are cool!)

1. Have a Plan- A Racing Plan or the No Plan Plan. What race are you training for? What distance? What speed? How much fun do you want to have? You need to do some trial and error to see what training styles work best for you.

2. Be Prepared for the Weather- You can run in anything. Rubbing Olive Oil on your face before a bitter cold run can help prevent wind burn.

3. Have a Running Buddy- Running can be mentally draining and sometimes it is nice to have a support system.

4. Try New Routes- City, River Trail, Country, Track

5. Listen to Your Body- You need to understand when you need a day off. Understand the difference between soreness vs. injury.

6. Be flexible and don’t let running consume you. Have a balance.

* Number six has always been a challenge for me.

And last but NOT least my favorite part of the seminar- Fartlek Interval Runs. A style of training that is used to improve speed. Randoms speeds for random distances at random times.

Overall the event was fun and something different. And of course I couldn’t go to Lululemon without making a purchase. I picked up a Run: Swiftly Tech Racerback Tank in black. These tanks are awesome because they are super light weight and hav an antibacterial (silverscent) to prevent odor. Seriously the best running tank top I have ever purchased!

What is your best running advice?

Amy